MG
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time –
25 m walk, Rest 1 min
20 m walk, Rest 1 min
15 m walk, Rest 1 min
10 m walk, Rest 1 min
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Score = Time per interval (Record total fails) […]
W
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Trigger/Warm-up/Mobilise/Activate
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1) Thruster – Take 10 min to find your 3RM.
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Score = Load
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2) EMOM for 10 min, complete 3 Thrusters at 80% of your 3RM above.
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Score = Reps achieved out of a possible […]
M
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 10 min – 4 Clean (Squat) & Split Jerk (60% of your 1RM)
*Complete these TNG!
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Score = Score out of a possible 40 reps
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2) In pairs AMRAP Row (or SDHP) […]
GW
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Trigger/Warm-up/Mobilise/Activate
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WOD
1) Complete 4 rounds of the following for quality:
15 GHD Sit-up
15 Strict T2B
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Every time you stop to rest, complete 10 DU’s before continuing!
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Scaling – Ab mat sit-ups (30) for GHD SU […]
GWM
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Trigger/Warm-up/Mobilise/Activate
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WU – Bar drills Clean & Split Jerk
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WOD
1) EMOM for 10 min complete the following for time:
1 Legless Rope Climb (4 m with jump or 3,7 m no jump)
5 Strict Bar Dips (load with […]
WM
Trigger/Warm-up/Mobilise/Activate
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WOD
1) Pause Front Squat
5-5-5 (75% of 1RM)
* Pause for 3 counts at rock bottom
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then…
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2) AMRAP the following for 20 min:
10 Squat Clean Thruster (43 kg / 30 kg)
300 m […]
